CrossFit 01/31/2023

CrossFit Mile Zero – CrossFit

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Strength

Back Squat

8×3, Last 3Sets at 85%

* Complete a set on the 2 minutes *

Front Squat (8×3, Last 3Sets at 85%

* Complete a set on the 2 minutes *)

Workout (Time)

I Knew You Were Trouble

Freedom (RX+)

For Time:

50/40 Calorie Bike or 800m Run

50 Pull-ups

50/40 Calorie Bike or 800m Run

Independence (RX)

For Time:

40/32 Calorie Bike or 600m Run

35 Pull-ups

40/32 Calorie Bike or 600m Run

Liberty

For Time:

30/24 Calorie Bike or 400m Run

40 Ring Rows

30/24 Calorie Bike 400m Run

Target time: 7-9 minutes

Time cap: 12 minutes

Moderate to high intensity.

Focus on grip and kip/butterfly with an elevated heart rate. Aim for quick, big sets.

When you turn hit the last half of your second bike or run, open it up.

Mobility (Checkmark)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)